CrossFit Principles for Leaders

I had a recent discovery that I’d like to share for anyone who happens to be involved with a CrossFit gym or has a commitment to a workout program and is also committed to continuously developing as a leader. What exactly is Crossfit? Simply put, CrossFit is a blend of high intensity workouts that span gymnastics, lifting, cardio, balance and flexibility. The primary structure enables getting the maximum output in a short amount of time, usually completed under an hour, start to finish, including the warm-up and cool down.

After straggling into Crossfit training early one morning during a horrible rain storm at 5 a.m., I was not all that enthusiastic about finding the workout had changed from what was listed on the app the night before. I had sore muscles from the prior day’s workout and was looking forward to what I thought would become a workout that would play to my strengths. I was thrown off by the change and did not hesitate to bring it to the instructor’s attention. He changed the workout and that was distracting because of all the mental preparation I had put into visualizing how I would get through it. Why would he do such a thing?

At the conclusion of our workout, my instructor directed the class to the whiteboard to review some core principles to keep in mind as we prepared to make a transition to a new gym owner and new set of trainers. Ironically, the instructor had changed the workout on purpose. What a great lesson I learned and will never forget because of it.

We had some newcomers as well as some who had recently chose to leave. Isn’t that what happens sometimes with change in the workplace I wondered. So for the record, here’s what he told us and the correlations I made with leadership in the workplace or one might simply say good work and leadership habits.

Six CrossFit Principles

1. Prepare for the unknown and unknowable – This principle reminded me of the physical training and preparation that goes into the great Navy SEALS program among other heroes that wear the uniform and serve our great nation. I believe they are extremely fit for purpose, no matter the situation, some unknown and others unknowable. Surely, a CrossFit workout could benefit from such a mindset.

CrossFit is about being ready to do any workout of the day (WOD) regardless of what the workout might include. A true CrossFit athlete should be able to adapt to any WOD and perform at their best. Isn’t that true in a work environment that is undergoing change? Sometimes our cheese get's moved, so we’d better able to adapt to the new situation or get left behind.

2. Develop strengths and attack weaknesses – This seems opposite of what most would do naturally, including me. Like many others,  I would crush my strength areas during workouts like sprints, squats and cleans. Then I would struggle to squeak my way through my weaker areas such as pull-ups and burpees. Hearing this principle has made me change my approach to the workouts and not shy away from being more purposeful when addressing weaker areas. I am already seeing a dramatic difference in performance.

In the workplace environment, this sounds a lot like having a “growth” versus a “fixed” mindset. Since this experience, I have become more comfortable with the uncomfortable. I've become more willing to build on existing competencies and take on more risks to test, learn and sometimes fail fast. In the process, my team and I have achieved some successes that may not have been possible otherwise.

3. Be coachable – In order to improve, we must be willing to receive and process feedback in the moment. Regardless of whether it’s about proper lifting techniques, stance, grip or box jump drives, feedback and coaching in the act helped me to make small adjustments that enabled better results. Over time, it’s these small adjustments that can make major differences such as preventing injuries, improving mobility or improve overall progress against a goal. 

No feedback is too small – peer to peer, coach to athlete, and athlete to coach. At work, constructive coaching and feedback across multiple levels demonstrates a commitment to make us better. While coaching may be difficult, just try it – giving and receiving. You will be amazed by what you will learn and how quickly improvements can be made when a bit of course correction is made from immediate feedback and guidance.

4. No cherry picking WODs - We have to balance muscle groups, cardio, strength, agility, balance, etc. Cherry picking workouts can result in inconsistency across workouts, lack of development in the weaker areas, and stall progress with your personal program. It's human nature to want to do what is most comfortable or what I consider default to muscle memory. When we cherry pick our workouts or our work assignments as leaders, we may inhibit our growth and stifle playing to our full potential.

5. Own your game - Come focused on the workout and eliminate distractions.  There will always be what I call ground noise when trying to get focused on what’s most important. There is always someone that can run faster, lift heavier, jump higher, pull-up stronger. CrossFit is about being the best you can be and not become distracted with trying to do what someone else may be doing. What works for someone else, may not work for you. Keep focused on what you need to do to be at your best and you will better for it. Sometimes I am the last to finish and rarely the first on other efforts. It doesn't sway me any further as long as I am seeing improvement in my game.

In the workplace, we see “shiny objects” come and go. It’s great to keep pace with trends and what’s happening in the marketplace, but don’t lose focus on why you are in the game or your purpose for being. Otherwise, one could become lost in the shuffle and miss your destiny.

6. Be on time for class – The first few minutes of class allows for foam rolling, stretching and other methods for preparing tight or sore muscles for maximum effort. Next we go into the warm-up movements as a group, then onto strength training or a metabolic conditioning workout of the day. While it may seem like a short window, the first few minutes combined with the proper warm-up have a direct impact on the overall outcome of the workout. Preparation for the workout is equally important as the actual workout.

In the workplace, what we do before, in between or in preparation for the big presentations or lead up to a project deadline is just as important as the events themselves. Pay attention to the details, double check for quality and not just quantity of output.

I recognize CrossFit may not be for everyone. For those that are into this type of training, I hope that you can relate to some of what I have shared. For others, I hope you gained an insight or two from these principles for enhancing your leadership approach.